LeanWise Green Bean Casserole

2 pounds frozen, French-cut, green beans

2 tablespoons unsalted butter, or trans fat free margarine

1/4 cup grated or minced onion

2 tablespoons all-purpose flour

1/2 cup skim milk

16 ounces nonfat Swiss cheese slices

1 cup fat-free sour cream

1 cup reduced-fat sour cream

1/2-1 teaspoon white pepper

4 teaspoons granulated sugar

Vegetable oil spray

4 cups cornflakes

A few hours before you're ready to make this casserole, remove green beans from the freezer and place in a bowl (to catch any water) and defrost at room temperature.

Add the butter to a 5-quart nonstick saucepan over medium heat. Add the onion and saute 2 minutes, until softened. Stir in flour and cook for 2 to 3 minutes.

Whisk in the skim milk. With a spoon, stir in Swiss cheese slices. When the cheese melts add the sour cream, sugar and pepper; stir until smooth. Remove from the heat. Add the green beans to the pan, a handful at a time; stirring until coated.

Heat oven to 375 degrees. Lightly spray an oven-safe casserole dish with vegetable oil. Spread mixture evenly into casserole; sprinkle cornflakes on top and bake 30-35 minutes, or until the casserole is bubbling and the cornflakes are slightly browned. Serve immediately.

Serves 10.

@Recipe nutrition:Nutrition values per serving: 242 calories (20.2 percent from fat), 5.4 g fat (3.5 g saturated, 31.3 g carbohydrates, 2.8 g fiber, 16.1 g protein, 31 mg cholesterol, 768 mg sodium.